Luis × Miley · fitness challenge · day 103 · week 15

The Daily Tape

Wednesday, 24 June 2026

Luis

89 kg · stats ↗

Miley

51.6 kg · stats ↗

2,258in band

target 2,500 · band 2,125–2,750

Calorieskcal · band scoring

2,010in band

target 2,000 · band 1,800–2,300 · training day

161 g101% of 160 g

Protein

93 g103% of 90 g

53 g28 g over

Free sugar25 g cap

59 g34 g over

P 161 g C 285 g F 49 g

Macroskcal share

P 93 g C 210 g F 83 g

salt 7.0 g · sat fat 23.2 g

Also

salt 0.8 g · sat fat 0.0 g

Gym Haar 0% low 06:00 - 00:00 · updated 22:17

Luis

Meals

DINNER927 kcal · 66.5 g protein

food	amount	kcal	prot
Fusilli pasta, 150g dry (estimate)	150 g dry	540	19.0
Rahmspinat 225g (label values)	225 g	90	4.7
Chicken filet strips 134g (label)	134 g	197	22.8
Schnitzel 95g (label)	95 g	100	20.0

SNACK243 kcal · 24.0 g protein

food	amount	kcal	prot
Protein Grießpudding Vanille (300g)	300 g	243	24.0

SNACK305 kcal · 52.4 g protein

food	amount	kcal	prot
High-protein quark/skyr (200g, label 13g P/100g)	200 g	140	26.0
Protein drink (330ml, label 8g P/100ml)	330 ml	165	26.4

SNACK555 kcal · 13.8 g protein

food	amount	kcal	prot
Croissants 150g (~3, label 370 kcal/100g)	150 g	555	13.8

SNACK168 kcal · 2.1 g protein

food	amount	kcal	prot
Marshmallow/mallow candy 50g (label 336 kcal/100g)	50 g	168	2.1

SNACK60 kcal · 2.0 g protein

food	amount	kcal	prot
Mixed nuts (estimate)	10 g	60	2.0

Training

Cardio

Cycling (outdoor)

—×BW

Goals

Skeletal Muscle Mass

41.2 → 42 kg

Body Fat

18.3 → 15 %

Pull-ups

0 → 8 reps

Push-ups (single set)

0 → 30 reps

Bench press = bodyweight

37.5 → 88 kg

Bench press 100kg

37.5 → 100 kg

Miley

Meals

LUNCH880 kcal · 39.0 g protein

food	amount	kcal	prot
Berry yogurt mousse w/ berries & choc flakes (estimate)	1 jar	200	8.0
Espresso with oat milk (estimate)	1 cup	30	1.0
Lamb pilaf rice w/ carrot (estimate)	1 plate	650	30.0

DINNER750 kcal · 44.0 g protein

food	amount	kcal	prot
Whole fried fish, herb/peanut/chili topping (estimate)	1 fish	420	38.0
Jasmine rice ~150g cooked (estimate)	150 g	200	4.0
Thai tea with milk, less sugar (estimate)	1 glass	130	2.0

SNACK380 kcal · 10.0 g protein

food	amount	kcal	prot
Haribo Balla Balla x2 mini bags ~20g (estimate)	2 mini bag	70	1.0
Ice cream, 1 (estimate)	1 serving	200	3.0
Salami stick, 1 ~25g (estimate)	1 stick	110	6.0

Training

Lower

Romanian Deadlift

9×70kg9×70kg9×70kg

Hip Thrust

8×140kg8×140kg8×145kg

Leg Press

6×173kg8×158kg8×158kg10×83kg

Back Extension

10×25kg10×25kg

Pamela Six Pack Workout

—×BW

Single Leg Press

10×35kg10×40kg

Goals

Body Fat

21.9 → 18 %

Skeletal Muscle Mass

21.2 → 23 kg

Deadlift

80 → 100 kg

Pull-ups

6 → 8 reps

Leg Press

150 → 200 kg

Hip Thrust

70 → 150 kg

Middle Split

75 → 100 %

Front Split (linkes Bein vorne)

90 → 100 %

Front Split (rechtes Bein vorne)

90 → 100 %

Press to Handstand

— → — progress